Personal Training in New Zealand

Secret Women’s Business*

Arguably the toughest week during a women's health & fitness
journey, the week before & the week of menstruation!

A majority of women dread & battle through these 2 weeks
each month & sometimes we tend to fall off the wagon or use
this as an excuse not to train or to eat everything in the
pantry!

During this time in your cycle there are a lot of changes happening
within the female body.

Oestrogen is the dominant hormone in the first half of our
menstrual cycle, as it influences the body's drive towards
ovulation. Generally, oestrogen rises to its peak mid-cycle &
then drops rapidly as ovulation occurs & progesterone takes
over.

Progesterone is the big one as it is the precursor hormone to all
other female reproductive hormones in the body & is the most
dominant in the second half of our menstrual cycle.
Signs of progesterone rising often includes mood changes, bloating
& water retention, often seen with PMS.

How good nutrition can be your friend
To get the maximum benefit of these dietary recommendations it
should be incorporated all month & not just in the premenstrual
phase, however, a nutritionally adequate diet will provide support
for your hormones. As the level of one rises, another falls.
The most important dietary change you can make is to keep your
blood-sugar levels steady. The higher your sugar intake the more
severe symptoms are likely to be.

During this time, women require more of iron rich foods, vitamin
C & B, & calcium is also recommended.

Cutting back on caffeine intake can help reduce bloating &
provide calm to an irritable & sore stomach as well.

How exercise can help
It is now known that exercise can directly affect PMS. Women who
engage in moderate aerobic exercise at least three times per week
tend to have fewer pre-menstrual symptoms than sedentary
women. Regular exercise also helps to improve your
body's ability to keep your blood sugar in balance which is
especially important in managing pre-menstrual symptoms like sugar
cravings.

Studies also show that light to moderate exercise can help to
reduce the congestion in your pelvic area while increasing the
endorphins in your system; in other words you'll feel better both
mentally & physically if you keep exercising! And if you suffer
from cramping & tummy soreness, exercise is really beneficial
as it increases blood circulation which helps cramps to go away.
Things like walking or attending Walk Club, Revive, or a low
intensity cardio session like Strength, or even a light jog will
help to alleviate cramping. As soon as your body starts to move you
will start to feel relief.

Other tips for getting through the dreaded week:

Don't weigh yourself
If you are someone who is driven by the number on the scales, maybe
skip the weigh in for just that week, or ask your trainer to weigh
you without telling you the number. Our weight fluctuates with
fluid retention at this time of month BUT don't use this as a free
pass to eat poorly!

Create emotional wellness
When you are feeling more fatigued or lethargic, listen to your
body & remain active but being a bit gentler with yourself. A
walk, a swim, some stretching or even a lighter weight session
might feel more beneficial & kinder on your body. We only
regret the work outs we didn't do.

Drink more water & consume more foods with natural diuretic
properties
To combat water retention limit your intake of salt & processed
foods & drink plenty of water - if you don't drink enough
water, your body will think there is a shortage & try to retain
any water you have. You can also increase your intake of common household foods
such as: celery, onion, eggplant, asparagus, watermelon &
parsley as these are known to be foods with natural diuretic
properties
Melons, citrus & other potassium-rich fruits will help reduce
water retention as well as they are high in the mineral potassium
which help to balance sodium levels within the body.

Wear comfortable & supportive clothing when
exercising
Sometimes stretchy tights & a looser fitting singlet helps hide
that pregnant-looking belly we all don't love to look at! Pick
something that's comfortable to train in so you are still motivated
to train.

Don't fear being honest with your trainer!
So many women are embarrassed to admit they are feeling a little
under the weather at this particular time during their training.
Our Trainers are very accustomed to training all sorts of clients
& are always accommodating when a client's program needs to be
altered, so don't feel shy about telling him or her you that you
may not be feeling up to full power that week.

Let's reverse the curse! Tailoring your diet, sleep/rest
& exercise
routine to what stage you are at in your menstrual cycle
cannot only
help to ease symptoms that occur throughout the month but
can help you to stay on track with your goals. It's just staying
consistent while adjusting to suit your needs.

Think of your menstrual cycle as your health report card! While
it may not feel it, your regular cycle means your body is
functioning the way it should be & that your hormones are in
balance. That's fantastic, the aim of the game is to enjoy optimum
health for a lifetime.